Peaches and cream overnight oats, chicken meatballs and more

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You asked, so we answered! Hundreds of Start TODAY members have told us they want healthier, more balanced meal ideas to help them reach their health goals. Designed by a nutritionist, this meal plan gives you the flexibility to enjoy summer while learning the basics of healthy eating.

What to eat this week, July 24, 2023

Think your diet has little to do with your mental health? Think again. As TODAY previously reported, research shows that fruit and vegetable intake is associated with happiness. Incorporating foods rich in omega-3 fats and magnesium, and limiting red meat and added sugars, has also been shown to improve mental health markers such as stress levels, mood, and energy.

So this week, I’ll be focusing on a nutritious, plant-filled meal that includes healthy sources of fat (seeds, nuts, avocados, extra virgin olive oil, etc.), plus seafood several times a week. There are also creative ways to cut back on meat (magnesium-rich lentils!) and added sugar.

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Monday

• breakfast: coffee chia parfait
• lunch: chicken quinoa salad
• dinner: Easy Yoghurt Marinated Chicken Breast with Quinoa and Roasted Vegetables
• snack of choice

Tuesday

• breakfast: Nutty Peaches and Cream Overnight Oats with Greek Yogurt
• lunch: leftovers or takeout
• dinner: Cashew chicken and asparagus served with brown rice
• snack of choice

Wednesday

• breakfast: coffee chia parfait
• lunch: Open-faced smoked salmon sandwich with cucumber slices
• dinner: Lentil Tacos with Sautéed Kale
• snack of choice

Thursday

• breakfast: Nutty Peaches and Cream Overnight Oats with Greek Yogurt
• lunch: chicken quinoa salad
• dinner: Baked chicken and ricotta meatballs with broccolini
• snack of choice

Friday

• breakfast: Joy Bauer’s Broccoli Tots with Egg and Fruit
• lunch: Open-faced smoked salmon sandwich with cucumber slices
• dinner: 4 Ingredient Salmon Air Fryer with Broccoli and Brown Rice
• snack of choice

breakfast

Spending 5-10 minutes prepping the night before will make your morning easier. When it’s time for breakfast, you’ll be satisfied. Use leftover coffee to make coffee chia toppings before bed. Then assemble the rest of the parfait in the morning.

Use juicy seasonal peaches to make overnight oats ready for breakfast. Serve with Greek yogurt on top or on the side for an extra boost of protein.

Serve your toddler with a boiled egg and cup or fruit.

lunch

These lunch selections incorporate some clever eating strategies to support your mental health. For example, smoked salmon is a convenient way to get omega-3 fats. I dressed it up like a bagel, but substituted whole-grain English muffins and Greek yogurt for the cream cheese to make it healthier. If smoked salmon isn’t your thing, try canned or pouched salmon or tuna. Additionally, quinoa salad contains antioxidant-rich produce that protects the brain and supports mood and energy levels.

leftovers or takeout

Need some inspiration? Choose one of Starbucks healthiest.

chicken quinoa salad

To make, mix 1/2 cup shredded rotisserie chicken with 1/2 cup quinoa, 1/2 chopped apple, and 1-2 tablespoons bottled vinaigrette. Spoon the mixture over the pre-washed salad greens and add 1 tablespoon shredded sharp cheddar cheese on top.

open smoked salmon sandwich

Toast whole grain English muffins and spread with Greek yogurt. Top each half with capers, red onions, lettuce, tomato slices and smoked salmon. Serve with cucumber slices.

dinner

Dinner includes multiple healthy alternatives, such as substituting ground chicken and lentils for ground beef and whole grains for refined grains. But the best thing about this week’s dinner line-up is that we focus so much on taste that we forget how healthy that meal is.

It’s very easy to marinate chicken breast in yogurt, but dried chicken breast turns into the most tender meal. Serve with quinoa (microwave or freeze if you want to save time) and roasted vegetables.

a takeout chinese food May contain 77% more sodium than the daily recommended amount. I’m not saying that this dish is low in salt, but you can save a lot of salt and sugar by making Chinese-style meals at home. Also, restaurants tend to have smaller portions, so you get more of the vegetable’s deliciousness by cooking it yourself. For more veggies, double the red peppers and asparagus and make the sauce as desired. Enjoy the stir-fry with brown rice.

Eating a meat-free meal at least once a week can help increase your intake of plant foods, and lentils are rich in magnesium, a nutrient involved in regulating stress responses. I chose tacos for this menu because it’s an easy way to soak your feet in a meatless meal. This version requires making guacamole, but if you’re short on time, you can replace it with store-bought guacamole and garnish with diced mango for a special touch. While the kale is removed, stir-fry some more to serve with the tacos.

Using ground chicken instead of ground beef to make meatballs reduces saturated fat, which can increase your risk of harmful LDL cholesterol. Beef is also essential for this insanely delicious meal. Feel free to replace the broccoli with broccolini. Serve meatballs over whole grain, chickpea, or lentil pasta with low-sugar bottled pasta sauce.

Salmon is rich in omega-3 fats, and this easy marinade is perfect to cook when you don’t want to fuss in the kitchen. The recipe calls for soy sauce, but I recommend replacing it with something milder and less salty, such as reduced-salt soy sauce or coconut aminos. Serve salmon with broccoli and brown rice (which can be frozen or microwaved to save time).

snack

Snacks that contain whole food sources of protein and fiber can help keep you full for hours. Here are some ideas.

• Grape tomato and creamy taco dip. To make the dip, mix taco seasoning with Greek yogurt.
• Red pepper strips and egg salad.
• Cucumber slices and edamame.
• Freeze-dried apple or strawberry chips and nuts.
• 1/2 grapefruit and Greek yogurt.